3.  Hypopressive training

Do you suffer from any of these issues:

  • weak and/or tight pelvic floor?
  • pelvic organ prolapse?
  • urinary incontinence or leakage?
  • abdominal separation (diastasis recti)?
  • hernia?
  • decreased matabolism?
  • large waist girth?

The HYPOPRESSIVE METHOD was developed in Europe by Dr. Marcel Caufriez in the 1980's. It combines varied postures, poses and breathing to create a vacuum effect that causes the abdominal and pelvic floor to be brought in and upward. This hypopressive method engages the tonic muscle fibres that comprise 75-80% of the core, compared to traditional exercises that engage only a mere 3-4%! This creates a strong, functional core that is able to work continuously as a unit. It has even been proven to decrease waist size, improve posture and flatten abdominals!

It is important to learn this technique from someone who is certified to teach it. We can provide this specialized instruction so you can reap the benefits of this amazing training technique. We can help you determine if hypopressive training is right for you.

"Working out can be intimidating for anyone with POP (pelvic organ prolapse). But with personalized training at 2 The Core, I feel much more confident and knowledgeable. Christina and Amy take the time to get to know each person's unique needs, and teach safe and effective exercises for the individual. I would recommend 2 The Core to anyone that is pregnant or recently had a baby...or pretty much anyone else that just wants to ensure that they are doing exercises in a safe/effective manner."
   - Kate D (1-on-1 postnatal training)

"Christina and the trainers are very knowledgeable and have been helping a lot through my pregnancy. I recommend training with them to increase your core and pelvic strength!"
   - Juliane W (prenatal training)

"Christina and her crew provide a supportive environment for women and mothers, in particular. I love being able to bring my kids and have my older one see me lead a healthy life by example! Most importantly, The focus is on safe recovery from pregnancy, if needed, and I always felt like exercises were tailored to my needs. In just a few months I was feeling stronger and could see a big difference in my DR. Such a great concept and warm environment for moms to work out, catch up with each other, and not have to pay extra or find child care."
   - Elyse M (small group postnatal classes with childcare)

"I started training at 2 The Core early in my pregnancy and was able to continue working out all the way through. The team's knowledge and expertise around pre- and postnatal fitness made me feel very comfortable and confident that I was working out in a safe and effective way. They did a great job modifying exercises throughout my pregnancy which helped me stay active until the end. Staying active throughout made it easy for me to get back to the gym soon after having my baby. My daughter is 7 weeks old and I've continued training at 2 The Core. It's a great team and facility, they offer child care (which is a huge help when working out with a toddler and an infant) and they personalize everything to meet your fitness goals! I would definitely recommend 2 The Core!"
    - Nicole S (1-on-1 pre & postnatal training)

All clients who train at our studio are required to start with the initial consultation & assessment. You can book this by calling 403-617-3362 or emailing 2thecoretraining@gmail.com. Christina, the owner and head trainer, sees the value in meeting with each new client personally before they commence training. In order for your experience and results at 2 The Core to be the best we can possibly make them, it is crucial for us to get to know you individually and go through a detailed physical assessment.  

During this 1-hour 1-on-1 meeting, Christina will assess:
- Posture, breathing pattern and alignment 
- Ranges of motion
- Strength in core, upper and lower body
- Natural squat pattern

- Ability to properly engage glutes and transverse abdominus
- Cardiovascular endurance
- Whether diastasis recti (ab separation) is present (this can be present before, during or after pregnancy)
- Whether certain muscles are weak and/or tight and explain how to strengthen and/or loosen them up
- Whether there are muscle imbalances and address how this can be corrected
- If there are any signs of pelvic floor dysfunction or other orthopedic concerns

- If you have proper form and posture while picking up & setting down your baby's carseat and holding your baby (if applicable)

You and Christina will go through the INTAKE FORMS (please click on the link to download these forms, print & fill them out if you can), set health & fitness goals, and come up with a periodized plan on how to reach those goals safely and efficiently. 

From there, we will determine together which type of training is best suited for you, your schedule and your budget. The cost for this consultation and training session is $75 plus tax. 

There is an overwhelming lack of knowledge on how to safely exercise during and after pregnancy in the fitness industry. Standard personal training certifications don't cover this topic. As a result, most trainers, although well-meaning, are not equipped to safely train this special population. Many programs prioritize weight loss and quick return to high impact activities in the early postpartum period. Unfortunately, many women dramatically increase their risk for pelvic floor dysfunction (examples include urinary leakage, diastasic recti, pelvic organ prolapse, painful intercourse, etc) by performing exercises which create excessive intra-abdominal pressure that their pelvic floor cannot yet properly manage. 

At 2 The Core, we prioritize FUNCTION, ALIGNMENT, STRENGTH and STABILITY using progressive overload. We offer a unique prenatal and post-natal fitness training program to Calgary moms (at all stages postpartum!) and moms-to-be. In addition to being certified personal trainers, we are certified prenatal and postnatal fitness specialists. Our program is recommended by many family physicians, physiotherapists and even the Pelvic Floor Clinic in Calgary. We follow the latest prenatal training and postnatal training and nutrition guidelines set out by the SOGC (Society of Obstetricians and Gynecologists of Canada) as well as the CSEP (Canadian Society for Exercise Physiology). 

During pregnancy, we focus on:

- Making appropriate exercise choices for each stage of pregnancy

- Building strength that will be much needed in the coming months

  and years

- Increasing stability in the pelvis and spine (pregnancy hormones tend to

  make joints and ligaments more lax)

- Optimal breathing techniques to decrease pressure on the pelvic floor

- Postural corrections that help ease back and hip pain

- Modifying daily movements to minimize excessive stretching of the

  linea alba to prevent severe diastasis recti that may not heal postpartum

- Educating women on how to prepare for labour as well as the value of

  seeing a pelvic floor physiotherapist

Postpartum (early postpartum to years down the road), we focus on:

- Debunking the myth that the 6-week postpartum mark means a green

  light for returning to all exercise

- Teaching moms how to modify daily movements to encourage optimal

  healing (i.e. pickup and carry a carseat, get up from laying, hold baby,

  feed baby, carry older siblings, etc) 

- Starting with appropriate exercises and progressing towards more

  challenging variations

- Rebuilding a functional core so that women can resume activities they love

  without pain or other discomforts (whether this be running, power lifting,

  hiking, rock climbing, crossfit, or simply keeping up with their kids!)

- Prioritizing strength training over a strictly cardio focused exercise regime

- Healing any diastasic recti that may still be present

- Educating women on pelvic floor dysfunction and how to

  prevent/treat/manage symptoms 

We know how hard it is to find time to exercise with children, let alone worry about childcare. We have developed different systems that make it easy for moms to do so, no matter what their schedule & budget may be. We take mom and baby fitness to the next level!

We offer 4 types of prenatal and postnatal training :

  1.  Small group (2-5 ppl) ladies-only classes with FREE CHILDCARE. These classes are designed for both PRENATAL & POSTNATAL women and  have a strong focus on core, pelvic floor, posture and strength. Exercises are modified for each individual according to their fitness  level, abilities, goals and limitations. 
  2.  One-on-one personal training and couples training 
  3.  Hypopressive training (using the Hypopressive technique, Low Pressure Fitness)
  4.  1-on-1 and small group yoga classes


What our clients have to say about their prenatal and postnatal training experience:

calgary's exclusive private studio OFFERING FAMILY-FRIENDLY FITNESS, PRENATAL AND POSTNATAL TRAINING, corrective exercise training

1. Small group classes with free childcare

In our weekday morning & early-afternoon classes, one of our certified

pre/post-natal trainers runs the small group (2-5 people) and a

responsible adult looks after the children. We are equipped

with everything we need to keep them both safe and happy:

  • Activity table for snacks, colouring, puzzles, etc
  • Toddler exercise equipment (treadmill, elliptical and bike)
  • Jolly jumper, exercausers, bouncy chairs, swings, etc for babies
  • Giant dollhouse, megablocks, a multitude of toys

Best of all, you do not need to find your own partners - we have other women to group you up with!

These are circuit and interval training classes that focus on POSTURE, CORE, PELVIC FLOOR and FUNCTIONAL TRAINING. Classes are mostly strength training based, with short durations of low-impact cardio. Rest assured you will be given exercises appropriate to your fitness level and goals. Whether you are new to fitness or have been working out for years, exercises will be adapted especially for you!

This class is also suitable for women who want to focus on strengthening and toning their core and pelvic floor. This would include those who have a weak and/or tight pelvic floor, diastasis recti (ab separation), urinary incontinence, pelvic organ prolapse, or any other types of pelvic floor dysfunction. A holistic approach addressing all elements of the core (deep abdominals, lower back, hips & glutes, pelvic floor) is used. Most of our clients find that within a few weeks of training with us, their core & pelvic floor feel amazingly better. 

We also have late-afternoon, evening & weekend classes for moms-to-be and new moms. There is no babysitting provided in those classes, however older children or little ones who can entertain themselves are welcome.

We make scheduling easy. Book online for classes through the MindBody app, without the need to stick to the same days and times each week. Simply choose the classes that work with your schedule.

2.  1-on-1 personal training & couples training

1-on-1 and couples training is done on an appointment basis as our schedule permits. We have time slots available in the morning, afternoon, evenings and weekends. This is definitely the most personalized type of training as you will have all of our attention & expertise in each session. We especially recommend this type of training for those who have pelvic floor dysfunction that needs to be assessed and treated (low back and/or hip pain, urinary incontinence, pelvic organ prolapse, diastasis recti, etc). Babies & toddlers are welcome to sessions. We have all the necessary equipment and baby gear to keep them entertained while you get your sweat on!

Many clients choose to start with a few 1-on-1 sessions, then switch

over to small group training once they have learned the basics. Others

stick exclusively to 1-on-1 training.